Probiotic Supplementation Promotes Weight Loss

The term probiotic is used to describe the beneficial bacteria that inhabit the human intestinal tract. The word is derived from Greek and literally means “for life.” Probiotics include not only the freeze-dried bacteria in capsules available at your health food store, but also fermented foods such as yogurt, sauerkraut, and kefir. Many of these foods rich in probiotics are still of great importance to the diets of most of the people in the world.

A possible link to gut flora and obesity was first discovered by comparing intestinal bacteria in obese and lean individuals and there were significant differences. That led to studies in animals that found that switching the bacterial flora from the colons between fat and skinny mice would reverse their condition. In other words, when skinny mice were inoculated with the bacteria flora of the fat mice, they became fat mice themselves and vice versa.

There are now a few human studies showing that probiotic supplementation can promote weight loss including a recent double-blind, placebo-controlled trial.

Background Data:

The gut bacterial flora is affected by several factors including diet, antibiotic use, other drugs, and various environmental factors. In particular, an altered gut flora (dysbiosis) produced by a diet high in fat or low in fiber has been suggested as one of the causes of the development of obesity and the increased risk of developing insulin resistance. But, the relationship between gut flora and obesity looks like it develops very early in life and that may play a role in setting the stage for a lifelong battle against obesity for many people.

A 2011 study conducted at the Turku University Hospital in Finland provides some additional food for thought. In the study, 159 women were randomized to either Lactobacillus rhamnosus (10 billion colony-forming units) or a placebo for four weeks before expected delivery and six months postpartum. The children were followed over their first ten years. It was found that this short-term probiotic supplementation had a protective effect against excessive weight gain over the first years of life.

As to how does gut bacteria influence weight loss, there are several mechanisms that are now well established. Interestingly, they all impact an enzyme called AMP-activated protein kinase or AMPk for short. The activity of this hormone goes a long way in explaining why some people have no problem maintaining their ideal body weight, while others seemingly fight a major battle to lose weight and keep it off.

Overall, the activity of AMPk plays a major role in determining our body fat composition and especially the amount of visceral “belly” fat that we carry. The most important influencer of AMPk activity ultimately appears to be the sensitivity of the cell to the hormone insulin. Hence, with insulin resistance there is reduced AMPk activity.

Insulin resistance is closely tied to abdominal obesity. As the number and size of fat cells increase, they lead to a reduction in the secretion of compounds that promote insulin action, including a novel protein produced by fat cells known as adiponectin. Making matters even worse is that there is also an increase in the secretion of a substance known as resistin that dampens the effect of insulin.

Adiponectin increases the activation of AMPk, while resistin impairs AMPk activity. So, while adiponectin is associated with improved insulin sensitivity and metabolism, resistin is associated with poor blood sugar control, increased blood lipids, and the development of atherosclerosis. All of these effects are due to the influence these compounds have on AMPk activity. Probiotics appear to help prevent and fight insulin resistance by increasing adiponectin levels and lowering resistin levels which in turn lead to AMPk activation.

New Data:

In a double-blind study conducted in Montreal, Canada, 125 overweight men and women underwent a 12-week weight-loss diet, followed by a 12-week period aimed at maintaining body weight. Throughout the entire study, half the participants took 2 capsules daily providing 3.2 billion colony-forming units of Lactobacillus rhamnosus, while the other half took a placebo.

After the 12-week diet period, the women in the study had an average weight loss of 4.4 kg if they were in the probiotic group and 2.6 kg if in the placebo group. After the 12-week maintenance period, the weight of the women in the placebo group had remained stable but the probiotic group had continued to lose weight, for a total of 5.2 kg per person. So, the math becomes really simple. The women consuming the probiotic supplement lost twice as much weight over the 24-week period of the study. Interestingly, no differences in weight loss were observed among the men in the two groups.

Commentary:

Obviously, there are a lot of questions that need to be answered about probiotics as a weight loss aid. In regards to the study reviewed above, why didn’t the probiotic supplement have any effect in the men? My guess is that it had something to do with the type of bacteria used – L. rhamnosus. There are other species of probiotics in addition to L. rhamnosus that are associated with positive effects on weight loss.

My takeaway message from the above study is that the best weight loss probiotic based upon what we know today would be formula that contains multiple strains. That might increase the likelihood of success. However, it is important to note that just because one strain of bacteria in a given species has a proven action does not mean that another strain will as well, even if they are closely related. Actions and qualities are fundamentally strain specific. So, it just makes sense to take a multiple strain formula at this time. The recommended dosage would be of 10-12 billion CFUs daily.

It is also very important when selecting a probiotic supplement to choose a respected brand. Numerous analyses of commercially available probiotic supplements indicate there is a tremendous range of quality. So, choose wisely.

Welcome

On the Dr Oz show

On the show I discussed the failure of conventional medicine to address the underlying issues in many health conditions offering little more than drugs as biochemical “band aids.”

December is Seasonal Affective Disorder Awareness Month

In seasonal affective disorder (SAD) is associated with winter depression Typically, these individuals not only feel depressed they also feel tried, slow down, and generally oversleep, overeat, and crave carbohydrates in the winter. In the summer, these same patients feel very good and maybe even are elated, active, and energetic.

Although many variables may be responsible for SAD, insufficient light exposure is the most logical explanation. Many mammals exhibit seasonal variations in activity level, sleep patterns, and appetite and are extremely sensitive to changes in day length. The antidepressant effects of full-spectrum light therapy have been demonstrated in well-monitored, controlled studies in SAD. The antidepressant effect of light therapy is probably due to the restoration of proper melatonin synthesis and secretion by the pineal gland, leading to reestablishment of the proper circadian rhythm. Full-spectrum white light (10,000 lux) is prescribed for at least 30 minutes every day in the morning. Or, better yet, use full-spectrum lighting throughout the indoor environment.

The key hormonal change caused by exposure to full spectrum lighting may be a reduced secretion of melatonin from the pineal gland and an increased secretion of cortisol by the adrenal glands. Melatonin supplementation is thought to improve SAD because it increases brain melatonin levels, but it may also suppress cortisol secretion.Take 3-5 mg 45 minutes before retiring.

Vitamin D is also an important consideration. Many experts recommend a dosage of 2,000 to 5,000 IU of vitamin D3 daily, especially during the winter months.

Mind Your Ps and Qs

PQQ may be the perfect answer to preventing or reversing age-related mental decline.

kiwiPQQ (short for pyrroloquinoline quinone) is a vitamin-like compound found in plant foods that shows a wide range of benefits for brain function and energy production. Learn more about PQQ with the following Q&A.
What Exactly Does PQQ Do?

PQQ is an extremely potent antioxidant that is able to carry out the role of an antioxidant in the body more than 20,000 times—which is a rare thing. For example, other antioxidants, such as vitamin C, are only able to accomplish this “cycling” process about four times.
Are There Any Food Sources of PQQ?

PQQ has been found in all plant foods analyzed to date. Particularly PPQ-rich foods include parsley, green peppers, kiwi, papaya, and tofu. These foods contain 2–3 mcg of PQQ per 100 grams. Green tea provides about the same amount per 4-oz. serving. While these amounts appear to be sufficient in helping our cells carry out their basic functions, research indicates that boosting PQQ through supplementation can produce some amazing effects.